CrossFit – Sun, Dec 24

Announcements

NEW Lightweight Full-Zipper Hoodie Pre-Order is now live. See order form on front desk. Pre-order ends 12/24!!

CrossFit Fixx – CrossFit

View Public Whiteboard

Warm-Up

Warm-Up (No Measure)

1 ROUND

:45 Row (Arms Only) RPE 5/6

10 Scap Push-Ups

10 Up-Downs

10/10 Single Leg Glute Bridge

Into…

1 ROUND

:45 Row (Arms + Lean Back) RPE 7/8

10 Scap Push-Ups

10 Push-Ups

10 Barbell RDLs

Into…

1 ROUND

:45 Row RPE 8/9

10 Burpees

10 Barbell Deadlifts

Partner Workout – All

“NAUGHTY OR NICE” (AMRAP – Reps)

IN TEAMS OF 2…

EMOM x 32 MINUTES*

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Burpees

MIN 3 – Max Team Deadlifts (Athlete Choice)**

MIN 4 – Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.

**Weight Options…

135/95

185/135

225/155

Heavier as Needed

(Score is Total Reps)

Solo Workout Option – All

EMOM x 24 MINUTES (AMRAP – Reps)

MIN 1 – :50 Max Cal Row

MIN 2 – :50 Max Burpees

MIN 3 – Max Deadlifts (Athlete Choice)

MIN 3 – Rest

**Weight Options…

(135/95)

(185/135)

(225/155)

Heavier as Needed

(Score is Total Reps)

KG BB1: (60/42.5)

KG BB2: (85/60)

KG BB3: (100/70)

Optional Cool Down

1-2 SETS FOR QUALITY (No Measure)

5 Up-Dog to Down Dog

:30/:30 Three Legged Downward Dog Pose

5 Cat/Cows

:30 Happy Baby

1:00 Rebound Pose

(No Measure)

POPULAR POSTS

Why Strength Training Is Important As You Age

People can do daily activities with a minimal amount of cardiovascular fitness, but when they don’t have the strength or the muscle power to do daily activities, that’s when they lose their independence. To build muscle, you need to do strength training!

CrossFit Workouts for Week of 2/12-2/17/2024

This week, we have some fun partner workouts, an infamous ‘girl” wod, and more skill prep for the upcoming Open. Check out what workouts we have in store for you this week!

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit Fixx